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Speaker 1: You're listening to a Muma Mia podcast. Mamma Mia acknowledges

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Speaker 1: the traditional owners of land and waters that this podcast

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Speaker 1: is recorded on.

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Speaker 2: Hi.

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Speaker 1: I'm Claire Murphy. This is Mamma MIA's twice daily news podcast,

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Speaker 1: The Quickie. Getting a good night's sleep isn't something you

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Speaker 1: should just be thinking about as you're brushing your teeth

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Speaker 1: and getting your pjs on. In fact, setting a routine

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Speaker 1: for rest can start from the moment you open your

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Speaker 1: eyes each and every day. Today, with a little help

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Speaker 1: from sleep expert doctor Carmel Harrington, we're stepping you through,

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Speaker 1: hour by hour the things you can incorporate into your

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Speaker 1: own life in order to achieve the best night's sleep,

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Speaker 1: from the moment you wake to when you slide back

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Speaker 1: between the sheets. But first, here's the letters from the

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Speaker 1: Cookie Newsroom. Monday, February seventeen, Ossie superstar Sam Kerr has

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Speaker 1: ended her dramatic week by cheering on her Chelsea teammates.

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Speaker 1: Kerr was on Tuesday found not guilty of racially harassing

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Speaker 1: a police officer after calling him stupid and white during

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Speaker 1: a drunken encounter after a taxi ride where she and

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Speaker 1: her fiance believed they were being kidnapped her club. Chelsea

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Speaker 1: took into account her post trial apology, saying she would

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Speaker 1: not be penalized by them. Kerr deciding to join the

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Speaker 1: crowd at King's Meadow to watch her teammates record another

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Speaker 1: win on their road to a sixth straight title. Kerr

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Speaker 1: has returned to training, however, is still recovering from an

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Speaker 1: ACL injury, so isn't yet fit to play. Multiple opinion

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Speaker 1: polls show the Opposition, led by Peter Dutton, is the

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Speaker 1: favorite to win the upcoming federal election. The latest news

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Speaker 1: poll published in The Australian puts the Coalition in the

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Speaker 1: lead fifty one to forty nine to two party preferred,

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Speaker 1: with Labour's primary vote at thirty one compared to the

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Speaker 1: Coalition on thirty eight. Fifty three percent of those surveyed

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Speaker 1: felt the Albanesi government did not deserve to be re elected. However,

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Speaker 1: they still put Anthony Alberzi in front of Peter Dutton's

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Speaker 1: preferred leader forty five percent compared to Dutton's forty A

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Speaker 1: Yugov poll also has projected the Coalition to win. Voters

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Speaker 1: see mister Dutton as a strong leader. Where it comes

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Speaker 1: to Laura and Ori Order, spending the weekend discussing a

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Speaker 1: matter that's been make or break for both sides in

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Speaker 1: the past, border security, with Home Affairs Minister Tony Burke

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Speaker 1: revealing Australia would resettle three non citizens following the High

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Speaker 1: Court decision on indefinite detention allowing them into the community.

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Speaker 1: One of those is a convicted murderer. Mister Dutton claimed

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Speaker 1: Labour's mess that the borders was increasing boat arrivals, with

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Speaker 1: the cease fine between Israel and Hamas still standing despite

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Speaker 1: accusations from both sides, there's been breaches. US Secretary of

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Speaker 1: State Marco Rubio has agreed with Israel, saying Hamas should

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Speaker 1: be eradicated. Rubio met with Israeli Prime Minister Benjamin ett

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Speaker 1: Yahu in Jerusalem at the start of a regional tour

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Speaker 1: where he's expected to find himself at the end of

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Speaker 1: some backlash over President Trump's comments on resettling the Palestinian

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Speaker 1: population of Gaza in neighboring Arab countries, saying Hamas cannot

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Speaker 1: continue as a military or government force, saying that as

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Speaker 1: long as they can threaten by use of force, peace

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Speaker 1: becomes impossible. Despite the heavy losses during the sixteen month war,

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Speaker 1: Hamah remains intact and in control of Gaza. The comments

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Speaker 1: come as the first phase of the ceasefire is set

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Speaker 1: to expire in just two weeks time. Phase two has

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Speaker 1: yet to be negotiated. Elon Musk has reportedly fathered another child,

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Speaker 1: his thirteenth, with his estranged daughter, saying she found out

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Speaker 1: about her new half sibling through social media and that

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Speaker 1: it isn't the first time that's happened. Vivian Wilson was

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Speaker 1: on Reddit when she saw that author Ashley Saint Clair,

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Speaker 1: after being hounded by tabloid media, admitted that Musk was

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Speaker 1: the father of her five month old child. Musk hasn't

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Speaker 1: responded to the announcement, but did write just one word

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Speaker 1: on a post claiming that saint Clair had been angling

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Speaker 1: to have his child for years, writing on x WHOA,

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Speaker 1: Saint Clair responded saying they'd been in talks for months

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Speaker 1: about co parenting their child and why didn't he respond

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Speaker 1: to those inquiries instead of these rumors. Wilson posted that

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Speaker 1: if she had a nickel for every time she found

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Speaker 1: out she had a half sibling on Reddit, she'd have

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Speaker 1: two Nichols. But isn't it weird? That that's happened twice,

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Speaker 1: That's what's happening in the world today, next week. Getting

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Speaker 1: our good night rest on with a schedule from dawn

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Speaker 1: till dusk. But we can set ourselves up for a

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Speaker 1: damn good sleep. The twenty twenty five ike as Sleep

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Speaker 1: Uncovered report revealed that while seventy percent of us agree

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Speaker 1: that sleep is one of life's greatest joys, many of

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Speaker 1: us admit that we don't get enough of it or

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Speaker 1: get good enough quality. The data shows that globally, we're

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Speaker 1: getting around an hour and twenty minutes less sleep than

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Speaker 1: we really want each night, with some countries faring better

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Speaker 1: than others. It's actually only our friends on mainland China

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Speaker 1: getting a regular average of seven hours a night. The

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Speaker 1: report also shows stress like money worries, for example, a

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Speaker 1: cost of living crisis, can keep you up at all hours,

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Speaker 1: with those who feel financially insecure tending to wake up

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Speaker 1: more often and having more bad dreams. But while we

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Speaker 1: think about things like sleep hygiene and good night time routines,

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Speaker 1: you can actually maximize your sleep potential from the very

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Speaker 1: moment you wake up. So we've set the day for

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Speaker 1: the average Aussie waking up at six am and going

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Speaker 1: to bed at nine pm. But you can slide this

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Speaker 1: up and down your timeline to suit your lifestyle. So

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Speaker 1: welcome to your daily sleep planner. We're starting at between

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Speaker 1: six and seven am. This is your wake up window.

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Speaker 1: It's important to try and get up at the same

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Speaker 1: time each day and then head outside for ten to

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Speaker 1: thirty minutes of morning sunlight exposure. This suppresses melatonin and

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Speaker 1: resets your circadian rhythm. So if you can try to

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Speaker 1: do this within two hours of waking, then you're good.

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Speaker 1: Doctor Carmel Harrington, Sleep Expert. What if you can't get

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Speaker 1: sunlight into you after you wake up? So, for example,

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Speaker 1: say you do a job where you start working the

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Speaker 1: dark and then you're inside for a while, how do

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Speaker 1: you handle that.

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Speaker 3: Look, it's always difficult when we work shift to get

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Speaker 3: the right ciccadian rhythm, which is what the light determines

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Speaker 3: your circadian rhythms, so you have to do it artificially.

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Speaker 3: If you're finishing in the dark and you've worked all night,

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Speaker 3: you want to make sure that you get the sleep

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Speaker 3: during the day, so minimize your exposure to light on

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Speaker 3: your way home so that you can get to sleep. Otherwise,

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Speaker 3: the light will be very alerting and you won't be

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Speaker 3: able to sleep. Alternatively, when you need to expose yourself

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Speaker 3: when you wake up, expose yourself to really bright light.

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Speaker 3: So it doesn't matter whether you're a shift worker and

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Speaker 3: you're needing to get up at eight o'clock at night

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Speaker 3: to start a night shift, expose yourself to really bright

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Speaker 3: light then, or if you're sleeping over night waking up

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Speaker 3: in the morning, expose yourself to really bright light.

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Speaker 2: Then sunlight is best.

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Speaker 3: But if you don't have access to sunlight, just bright

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Speaker 3: light will work as well.

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Speaker 1: If you're up at six or seven, have breakfast between

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Speaker 1: seven and eight, and make sure it includes a balance

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Speaker 1: of whole grain carbohydrates and healthy fats like smashed avon

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Speaker 1: toast for example. This is because this is when insulin

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Speaker 1: sensitivity is at its heighthst.

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Speaker 3: Diet plays a big role in how well we can sleep.

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Speaker 3: Study the study has shown that high fat, high sugar

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Speaker 3: diet actually promotes the worst sleep. So whenever you can

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Speaker 3: eat whole foods it's really important. So in the morning,

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Speaker 3: probably simple cover hydrates or simple proteins like yogurt and fruit.

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Speaker 2: And nuts are really good. They're fantastic way to start

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Speaker 2: the day.

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Speaker 3: They give you its high energy and it allows you

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Speaker 3: to digest and use that foods quite quickly.

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Speaker 1: Between eight am and twelve pm, try to get some

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Speaker 1: physical activity or exercise into your schedule. You can also

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Speaker 1: maximize your natural daylight exposure and stay hydrated while you're

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Speaker 1: at it. Between twelve and two it's lunchtime. Eat a

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Speaker 1: filling lunch with high fiber vegetables, whole grains and protein.

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Speaker 1: Here's a window you might struggle with though, between two

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Speaker 1: pm and four pm. Cut off caffeine. You need to

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Speaker 1: stop consuming caffeine at least eight hours before bedtime to

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Speaker 1: prevent sleep disruption. But does that mean just coffee or

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Speaker 1: does that mean things like tea and chocolate too.

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Speaker 3: Well, it just depends on how much cafe. It's actually

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Speaker 3: quite a small amount. In chocolate, it's high sugar, high fat,

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Speaker 3: so it's not a great thing to have before bedtime.

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Speaker 2: So caffeine is an interesting story.

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Speaker 3: So about seventy five percent of the population respond to

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Speaker 3: caffeine as a stimulant, but twenty five percent of the

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Speaker 3: population don't. So you often will meet someone who says, oh,

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Speaker 3: coffee just before bedtime doesn't affect me.

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Speaker 2: Well, that's because.

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Speaker 3: They're one quarter of the population that actually don't respond

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Speaker 3: to caffeine as a stimulant.

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Speaker 2: The rest of us, who do.

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Speaker 3: We have to be careful when we have our last

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Speaker 3: coffee or energy drinks. Energy drinks are really high in

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Speaker 3: caffeine as well, so and espresso martini is a really

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Speaker 3: high in caffeine as well. So just be aware that

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Speaker 3: as we ate again that our metabolic rates slows. So

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Speaker 3: when you're young, say less than thirty, you can probably

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Speaker 3: have a coffee at four o'clock or five o'clock in

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Speaker 3: the afternoon and it won't affect your ability to sleep

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Speaker 3: at night. Over the age of forty, you can still

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Speaker 3: have that coffee in your system eight hours later, So

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Speaker 3: best to restrict your coffee on lunchtime.

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Speaker 1: Five pm to six pm. Early evening is can sit

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Speaker 1: it by some research, is to be the optimal for

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Speaker 1: working out, so plan your intense exercise sessions then. But

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Speaker 1: there are some who say exercising early in the morning

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Speaker 1: is best. So which is it.

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Speaker 3: I'm a big believer in doing what makes you feel

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Speaker 3: good like, so if you love exercising in the morning,

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Speaker 3: go write ahead.

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Speaker 2: If you like excus in the afternoon, go write ahead.

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Speaker 3: A lot of the belief around the intense exercise between

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Speaker 3: five and six pm is because from our biological clock viewpoint,

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Speaker 3: our strongest cardiovascular strength is at that window between four

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Speaker 3: and six pm. We have a biological clock that does everything.

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Speaker 3: It determines when our hormones are going to be produced,

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Speaker 3: it determines when we.

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Speaker 2: Get hungry, when we go to the toilet, does all

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Speaker 2: that sort of stuff.

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Speaker 3: But I do caution don't exercise intense exercise within three

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Speaker 3: hours of bedtime. So if you want to exercise at

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Speaker 3: four o'clock in the afternoon, go write ahead or five,

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Speaker 3: but make sure you complete your exercise no later than

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Speaker 3: six or seven, and that allows you to go to

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Speaker 3: bed to sleep at ten pm. If you exercise later,

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Speaker 3: you can actually delay your ability to get to sleep

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Speaker 3: because you've actually alerted your body.

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Speaker 1: Settle in for dinner between six and seven. Eating your

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Speaker 1: final meal of the night at least six hours before

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Speaker 1: your midpoint of sleep will support optimal metabolism. Some of

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Speaker 1: the best foods to eat before you go to sleep

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Speaker 1: with things like almonds for their vitamin B and magnesium content,

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Speaker 1: as well as being a source of melatonin, which helps

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Speaker 1: regulate your internal clock. CAMMLDT contains an antioxidant called apigenin

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Speaker 1: that binds to receptors in your brain that may help

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Speaker 1: promote sleepiness and reduce insomnia. Kiwi fruit contains the brain

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Speaker 1: chemical serotonin, which helps you regulate your sleep cycle, and

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Speaker 1: they're also high in anti inflammatory antioxidants, which might be

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Speaker 1: why they help with sleep too. Tart cherry juice also

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Speaker 1: contains melatonin, as do walnuts. Dairy products like milk, cottage, cheese,

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Speaker 1: and plain yogurt, along with peanut, butter and turkey or

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Speaker 1: contain triptofan, which is an amino acid that helps you

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Speaker 1: make serotonin and melatonin, So all these are good for

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Speaker 1: pre bedtime options. From seven pm, start dimming the lights

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Speaker 1: and switch to low positioned warm lighting instead of brighter overheads.

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Speaker 1: Between eight and nine pm is when some experts suggest

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Speaker 1: you start to reduce screen brightness, switch your devices to

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Speaker 1: night mode, maybe think about wearing blue light blocking glasses.

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Speaker 1: But just how effective are these options?

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Speaker 3: Look light is light, and blue light actually does reduce

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Speaker 3: your ability to produce melatonin, which of course is the

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Speaker 3: master hormone, but also affects our ability to sleep. However,

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Speaker 3: blue light reduction. Glasses or lenses that people use or

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Speaker 3: on your screen only reduce the ability to produce melatonin

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Speaker 3: by about ten to twenty percent, right, so it actually

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Speaker 3: doesn't have a huge effect. My advice is always to

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Speaker 3: turn off our devices one hour beforehand. Everyone's talked about

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Speaker 3: just the light, but it's not just that, because we

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Speaker 3: all know that when we're looking at the screen, we're

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Speaker 3: engaged in the screen. Otherwise we wouldn't be looking at it,

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Speaker 3: and so we're producing hormones of engagement like adrenaline and cortisol,

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Speaker 3: which actually make us engage. And the other thing with

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Speaker 3: screens is that we lose time in them, so time

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Speaker 3: and time again. You might go on your screen thinking

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Speaker 3: I'm just going to do a five minute email or

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Speaker 3: just look at something up on Google, and then all

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Speaker 3: of a sudden, we've been there for half an hour,

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Speaker 3: so you lose opportunity to sleep as well.

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Speaker 2: I would actually switch off one out before bedtime.

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Speaker 3: Just enjoy the quiet time and being prepared for that

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Speaker 3: time of your life, all the time of your day

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Speaker 3: when you're going to be nurtured and nourished by this

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Speaker 3: beautiful thing of sleep.

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Speaker 1: Around this time, you might also consider taking a warm

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Speaker 1: bath or shower. It lowers your core temperature, which is

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Speaker 1: a circadian sleep signal. From nine to ten PM is

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Speaker 1: when you start the pre sleep routine. For real, turn

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Speaker 1: off all those screens. Make your bedroom cool and dark.

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Speaker 1: You can use blackout curtains or an eyemask. If that's

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Speaker 1: not possible. Avoid late night snacking. It can disrupt leptin

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Speaker 1: release and trigger hunger feelings. Then it's hopefully off to

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Speaker 1: sleep for you to get a RESTful night. For women,

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Speaker 1: that's getting somewhere between seven and nine hours. However, of course,

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Speaker 1: this doesn't take into account small bladders, snoring partners, shift workers,

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Speaker 1: and tiny humans. Doctor Carmel. Finally, are there any falling

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Speaker 1: asleep techniques that you feel work? I've seen breathing routines

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Speaker 1: and even an eye movement routine. What do you think

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Speaker 1: is best to get us off to sleep.

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Speaker 2: Faster, relaxed?

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Speaker 3: Okay, so just don't switch the screen off and then

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Speaker 3: expect to go to sleep. So that one hour beforehand

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Speaker 3: is really quite important in sending quite powerful messages to

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Speaker 3: you brain that this is my quiet time, this is

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Speaker 3: when I prepare to.

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Speaker 2: Go to sleep.

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Speaker 3: Breathing is really really effective because by doing determined breathing exercises,

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Speaker 3: so you might want to breathe in for four and

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Speaker 3: out for aid. It's two things. One thing you slowing

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Speaker 3: your breath rate, which means that you're stimulating your parasympathetic

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Speaker 3: Now your parasympathetic nervous system is a thing that reduces

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Speaker 3: your heart rate. Reduce is your blood pressure, duces your

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Speaker 3: nervous system activity and all that sort of stuff. So

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Speaker 3: it actually sends again very powerful messages to the brain

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Speaker 3: that it's time to go to sleep. And also it's

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Speaker 3: an exercise in mindfulness because you're actually thinking about your

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Speaker 3: counting or your breathing.

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Speaker 2: Breath. Breathing can be a very powerful way to send

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Speaker 2: you off to sleep. And if you do it consistently,

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Speaker 2: very quickly, we're conditioned. And as soon as you start

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Speaker 2: to do that, your brains let's go to sleep.

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Speaker 1: Thank you, doctor Carmel, and good luck for sleep tonight.

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Speaker 1: Thanks for taking the time to feed your mind with

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Speaker 1: us today. The quickie is produced by me Claire Murphy

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Speaker 1: and our executive producer Taylor Strano, with audio production by

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Speaker 1: Lou Hill.